At the beginning of your fitness journey, there’s a good chance personal trainers will tell you to hold off on the big three (squat, bench, and deadlift) in lieu of bodyweight moves to help get your bearings. Bodyweight exercises like pullups, dips, planks, and pushups can help you gain a strong foundation of strength and stability. Pushups, in particular, are among the most simple, but also the most challenging. 

Pushups can build strength in your chest triceps, and delts. They’re also incredibly easy to scale up or down. 

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Once you’ve mastered the basics, challenge yourself to get even more out of the move, NASM certified personal trainer and weight loss specialist Brian Sutton, MA, MS, CSCS has a great tip.

“The decline pushup is a progression of the standard pushup,” Sutton says. “By elevating your feet, you’re working against gravity to lift more of your body weight, making the exercise more challenging.”

By changing the plane of motion, you make this exercise more of a full-body challenge.

“This variation engages the core muscles more intensively to maintain proper form and stability,” Sutton adds. “It can enable the exerciser to achieve a deep stretch of their pectoral muscles in the bottom position, which can help stimulate muscle growth.”

How to Do a Decline Pushup

1. Find an elevated surface such as a bench, box, or step that’s sturdy and stable. Place your feet on the elevated surface, making sure your body forms a straight line from head to heels.
2. Position your hands slightly wider than shoulder-width apart on the ground, with your arms fully extended and your hands directly under your shoulders.
3. Engage your core and glutes to keep your body in a straight line throughout the movement.
4. Lower your chest towards the ground by bending your elbows, keeping them close to your body. Lower yourself until your chest almost touches the ground.
5. Push through your palms to straighten your arms and return to the starting position.
6. Repeat for the desired number of repetitions.

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